F3 Knoxville

Tag: Nair

July 4 Iron Pax

THE SCENE: Humid, but other than that, perfect beatdown weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x4

mosey loop around pavilion and to softball field.
THA-THANG:
Repeat of week 4 of Iron Pax challenge from 2021. Run through exercises below for 52:30, with 25 yard run and 3 burpees and run back  every 25 repetitions

  • 200 curls
  • 175 squats
  • 150 overhead press
  • 125 CMU swings
  • 100 merkins
  • 75 thrusters
  • 50 Iron Mike (2 count)
  • 25 blockees

MARY:
No
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“We are more alike than we are unalike”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dora pyramid

THE SCENE: mid 70’s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH
  • TEMPO MURKIN
  • TEMPO SQUAT
  • LUNGES
  • HAMMY SCOOPS

THA-THANG:

DORA: PAX completes reps while partner runs to the top of the hill and complete 5 burpees, runs back and switch.

  • 100 CMU curl and OH press
  • 200 Murkins
  • 300 tricep presses
  • 200 CMU swings
  • 100 CMU squat

MARY:
a little bit of work on the abs until time.

COUNT-OFF & NAME-O-RAMA
6 PAX
CIRCLE OF TRUST/BOM:
Fear and anxiety are a real problem. Causes us to do and say things we wouldn’t normally do and say. God calls us to be strong and courageous, not to be afraid.

ANNOUNCEMENTS:
July 2nd- F3 Knoxville convergence
July 9th- breakfast at Drifter’s

July 16th- beer mile at Moses’

 

 

 

Run. Work. Dora.

THE SCENE: Thick and humid
F3 WELCOME & DISCLAIMER
WARM-O Rama

cherry pickers and tempo merkins
THA-THANG:
2 mile ruck shuffle/run stopping every quarter mile for PT with ascending rep counts from 10 to 90

back at the grinder we did a Dora with CMU farmer Carrie’s and 150 of these: curls, skull crushers, overhead press

MARY:
Ain’t nobody for time for that
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Do what you say you’re gonna do!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence on the 2nd and beer mile at Moses’ on the 16th

A Very Dicey Friday

THE SCENE: Calm, clear, perfect temperature for just standing around but who’s got time for that?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Lunges, mosey to oval office with 2 CMUs.
THA-THANG:
5 stations with an exercise and a dice at each.  Do the exercise and then roll the dice to see what station to go to next.  Started off with 6s meaning you repeat the exercise but later modified to 6s being “pick your own destination” since you could technically have to do an exercise twice by rolling that stations number.

  1. Stairs 5x (up & down =1)
  2. High Jump area: High knee jump
  3. 50 yr line: 50 merkins
  4. Concrete by tires: bear crawl length of concrete.  Crawl bear back
  5. Long Jump path: Burpee Broad Jumps down only

MARY:
Too busy having fun and lost track of time.  No time for Mary.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

“The greatest leader is not necessarily the one who does the greatest things. He is the one that gets the people to do the greatest things.”

Being a leader isn’t about being recognized for the great things you do.  It’s about enabling and building others up to do great things.  Go and do this in your community, place of work, and family!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout at Bomb Shelter tomorrow at 8:15.  Convergence next weekend.

Hills, Hills, and More Hills

THE SCENE: 60⁰ a bit Chilly compared to 95⁰
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X11

ARCHER SQUATS X10

TEMPO LUNGES X7

MOSEY OVER TO MTN VIEW
THA-THANG:
BERNIE UP TO STOP SIGN AND PYRAMID 15, 10, 5, 1, 1, 5, 10, 15

BURPEES, X-FACTORS 2 COUNT, BOBBY HURLEYS

RUN UP MTN VIEW TO CONES AND ADD CONE EACH ROUND

MARY:
MOSEY BACK TO THE GRINDSTONE
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
ROCKY 3 IS GREAT BECAUSE YOU SEE HIM GO FROM BEING ON TOP TO BEING LOW. HE EVENTUALLY ADAPTS AND CHANGES HIM SELF AND GROWS FROM IT. THERES A QUOTE FROM ROCKY BALBOA THAT SUMS IT UP

“Let me tell you something you already know. The world ain’t all sunshine and rainbows. It’s a very mean and nasty place and I don’t care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard ya hit. It’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done!”
MOLESKIN:
I’VE BEEN STRUGGLING WITH STRESS AND LIFE CIRCUMSTANCES SINCE APRIL, AND IT’S TIME TO START ADAPTING AND WORKING TO GET OUT OF THIS RUT
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.